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The ROC Strong start is for you if...
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✓ You haven't worked out consistently in a while.
✓ You want to lose weight and improve your body composition.
✓ You're intimidated by large, crowded gyms.
✓ You don't know exactly what exercises you should be doing.
✓ You want accountability and support.
✓ You want to become stronger as you get older.
✓ You'd rather work out with a supportive community, than feel like you're on your own.
✓ You're ready to make your health a priority.
You don't have to be fit before you join. That's what we're here for.
Your Strong Start includes the following
14 Days of Gym Access
You will receive fourteen days of unlimited gym access.
2 Small Group Classes
Select from our schedule of small group exercise classes. Classes are limited to eight participants, so registration is required.
1 Fitness Consultation
1 Personalized Workout Orientation
During our 1-on-1 fitness consultation, we will discuss your goals in great detail so we can better help with your wellness journey.
1 Personalized Workout Orientation
1 Personalized Workout Orientation
We will provide you with a personalized workout to get you started with a fitness routine. We will help with machine settings, weights, reps, etc.
1 Sauna Session
Relax and enjoy a private sauna environment to help your recovery. Registration is required.
Option to Try the Cold Plunge
Experience recovery at its best! Give the cold plunge a try with a step-by-step process to reap the benefits of cold-water therapy. Registration is required.
Body Composition Testing
Body Composition Testing
Body Composition Testing
Obtain your body fat percentage for a baseline measurement.
Here's What Your First 14 Days Look Like
DAY 1
Meet your trainer and complete your fitness consultation.
DAY 1–3
Get your personalized gym orientation.
We'll show you exactly how to use the equipment, choose weights, perform exercises and structure your workouts.
DAYS 2–14
Come in and work out at your own pace.
You can use the gym during normal operating hours.
During your 14 days
Take 2 small-group classes.
Classes are limited to 8 participants, so you get a much more personal experience than a typical large fitness class.
Day 14
See your results and complete your body-composition assessment and talk with us about your next step.
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Why women choose ROC personal training
Small, Personal Classes
Our group classes are limited to 8 participants.
You'll Know What to Do
Your personalized orientation takes the guesswork out of working out.
A Supportive Community
You won't feel like just another membership number.
More Than a Gym
Training, classes, nutrition, sauna and cold plunge all under one roof.
Locally Owned
A Rochester gym where people actually know you.
